Depression and anxiety. Atleast?

Kindly review with your Psychiatrist as sometimes a different set of antidepressants will work better than others for different people

do not stop the treatment and try getting good amount of exercise and consider psychotherapy as an addition

Don’t be hard on yourself Thoughts are generated in the human brain. Memories, knowledge, experiences, information, environment, belief system, perception and phase of your life determine the quality of your thoughts. For your anxiousness, the main culprit is negative thinking pattern. Too much negative thoughts, worries and fears create panic. As thinking is the process that occurs in your brain, no matter how hard you try, it is impossible to minimize negative thoughts in one shot. So, don’t forced your thoughts to be out of your mind in one go. It takes time and focused consistent efforts to overcome anxious thoughts. Identify source of stress Anxiety, like any habit, is something you learn over time. In response to some stressful situation, your mind develops a condition that can seem paralyzing. Challenging situation, excessive and persistent stress, childhood trauma, high self-expectations, genetics and certain medical conditions enhances your susceptibility for developing anxiety. So the first step in overcoming anxiety is finding out the cause of your stress and worry. Your restlessness may be the development related to particular happenings. Once you identified a root cause for your anxiety, try to find out the solution for your problem. If you can handle the situation, let’s give a try for it. Be proactive in your approach and take action towards changing things which lie under your control. If the situation is out of your control, then there is no point thinking so much about it. 99% of what you worry about never happens, and much of the 1% is beyond your control. Replace imagination with mindful thoughts In anxiety, it’s common to interpret an ambiguous situation as negative or overestimate the probability of a bad event. Therefore, anxious thoughts are mostly fearful and worrisome. When fear become dominant in your thinking, you start to imagine the worst-case scenario. Here, what you need to do is change the pattern of your thinking process. For any stressful situation, analyse your thoughts and thinks whether they are realistic or not. You come to notice that these are just “thoughts” and not the reality. Try to replace these negative thoughts with more rational thoughts for that situation. For example, if you are currently thinking that “ I am going to lose my job. I will be unemployed. How I will survive?”, then replace that with “Yes, it is correct that my job is at stake. But that doesn’t mean I will lose my job. Even if such situation arises, I have skills, expertise and experience to get better job ”. Getting engage in problem-solving and confronting with preparation gives you a sense of control. Express distressing emotions Struggles, disappointments, failures, rejections, mistakes, criticisms and judgements are an integral part of human experiences. Over the period of time, these experiences lead to feelings of sadness, hopelessness, guilt, regret and self-doubt. Bottling-up these negative emotions for a prolong period make your anxiety worse. You need to get rid of these negative emotions on a regular basis. Writing your thoughts on a piece of paper helps to give away to bottled-up emotions. Journaling is a healthy way to deal with negative feelings and get rid of fear and worries. Pursuing hobby is another great way to express your emotions in a creative way. Drawing, painting, poetry and writing are some of the best ways to express your innermost feelings. Share your feelings with family and friends. Talking about your fear and worries will give you significant relief. Boost psychological safety Anxiety is nothing but excessive imagination of future where everything seems problematic or fearful. At this phase, you need to build a positive mindset by focusing more on the good happenings in the life. Always concentrate on things that are within your control and valuable to you. No matter how unfair your life is, but certainly there are good things also. Always be grateful for little things that make your life comfortable. Maintain a healthy inner dialogue to foster right thinking and ensure psychological safety. At the same time, make a conscious decision to stay away from negative thoughts such as criticism, judgement and overthinking. Lead a structured lifestyle Emotional wellness and a structured lifestyle go hand in hand. When you are emotionally healthy, you have an optimistic approach to maintain a healthy lifestyle. Similarly, leading a good lifestyle allows to cultivate positive emotions such as joy, happiness and trust. Regular physical exercise such as walking, yoga, jogging and dancing boosts the release of endorphin, a neurotransmitter that makes you feel better. Eating healthy nutritious food may help to support brain function. According to research studies, deep phase of a sleep can act as a natural anxiety reliver. Deep sleep helps to restore brain function that regulates human emotions. Leading a structured lifestyle enables you to establish healthy boundaries in different domains. See your doctor Anxiety is a mental health issue. Like any other health problem, it needs expert management from mental health professionals. If your anxiety is interfering your daily activities of living, it’s better to see your doctor. Medications and psychotherapies are effective measures to control anxiety. In some cases, anxiety is may be linked to underlaying health issues such as hyperthyroidism, endocrine disorders, heart diseases, diabetes, respiratory disorders, chronic pain, calcium deficiency and drug withdrawal. So taking professional consultation is an ideal way. It is really hard to cope with mental health issue like anxiety. However, your willingness to pursue a path of recovery matters very much.

consult Psychiatrist/ Psychologist

Do Yoga and meditation, Go for counselling session